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May 2012

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Summary
23 recovery, easy 10.1 mi	24 Fst pace 7:00-15 10 mi	25 core exercise 20:00 upper body 30:00 Legs 35:00 Fst pace 7:00-15 4.2 mi Interval 3.8 mi Warmup& Warmdown 4 mi	26 Fst pace 7:00-15 10.2 mi	27 med pace 7:15-30 6.3 mi	28 med pace 7:15-30 4.9 mi	29 med pace 7:15-30 3 mi Race 3.2 mi Warmup& Warmdown 3.6 mi	core exercise: 20:00 Legs: 35:00 Run: 63.4 mi upper body: 30:00
30 med pace 7:15-30 10.3 mi	1 Fst pace 7:00-15 10.1 mi	2 Warmup& Warmdown 4 mi Interval 4.8 mi Warmup& Warmdown 4.3 mi	3 core exercise 20:00 upper body 45:00 Legs 45:00 recovery, easy 10.2 mi	4 Warmup& Warmdown 3.7 mi Interval 3.5 mi Warmup& Warmdown 3.8 mi	5 recovery, easy 9.3 mi	6 Long 18.2 mi	core exercise: 20:00 Legs: 45:00 Run: 82.1 mi upper body: 45:00
7 recovery, easy 6.3 mi recovery, easy 6.2 mi	8 core exercise 30:00 upper body 45:00 Legs 1:00:00 Warmup& Warmdown 4.1 mi Hill 2.1 mi Interval 2.2 mi Warmup& Warmdown 4.1 mi	9 med pace 7:15-30 10.2 mi	10 Warmup& Warmdown 4.1 mi med pace 7:15-30 4.4 mi Warmup& Warmdown 4 mi	11 recovery, easy 10.3 mi	12 Long 14.2 mi	13 med pace 7:15-30 8.3 mi	core exercise: 30:00 Legs: 1:00:00 Run: 80.3 mi upper body: 45:00
14 med pace 7:15-30 8 mi	15 Warmup& Warmdown 4.3 mi Interval 3.4 mi Warmup& Warmdown 4.3 mi	16 med pace 7:15-30 8.4 mi	17 Fst pace 7:00-15 6.2 mi	18 Fst pace 7:00-15 4 mi	19 Race 12 km	20	Run: 46 mi
21 med pace 7:15-30 10.2 mi	22 recovery, easy 10.6 mi Legs 45:00 Bike 6.5 mi	23 med pace 7:15-30 10.1 mi	24 Warmup& Warmdown 4.3 mi Hill 6.1 mi Warmup& Warmdown 4.2 mi	25	26	27	Bike: 6.5 mi Legs: 45:00 Run: 45.4 mi
28	29	30	31	1	2	3